Ukukhuluma ngendlela intombazane yokuphambanisa ngayo imisipha ye-pectoral, kufanele kuqaphele ukuthi ukwandisa ivolumu kanye nokuma ngokuzikhandla ngokomzimba akunakwenzeka, kodwa ngemisipha ephoswe ngokubonakalayo yenza isifuba sibe sihle kakhulu futhi siqiniswe. Ukuzivocavoca ngezansi kuzosiza ukuqala inqubo yokulahlekelwa isisindo, kanye nokuthuthukisa ukuma nokulayisha ezinye imisipha.
Insizwa yentombazane i-pectoral muscle ingaba kanjani?
Ukuze uzuze imiphumela emihle, kunconywa ukuba usebenze ezinkomba eziningana. Qiniseka ukuthi ulungisa ukudla kwakho ngokuqeda imikhiqizo eyingozi kumuntu kusuka kwimenyu. Ukuze uthuthukise umphumela, ungenza izinqubo zokuzithokozisa, isibonelo, ama-masks ahlukene, futhi uthathe ishayela esahluke. Udinga ukuqeqesha njalo, ngaphandle kwalokho akudingeki ukubalale umphumela. Ekuqaleni, yenza njalo ukuqeqeshwa noma ukuthulula.
Yiziphi izenzo zokuphambanisa imisipha ye-pectoral:
- Ama-back push-ups ebhentshini . Ngokwemvelo, futhi ama-push-ups asendulo avela phansi ahlinzeka ngemiphumela emihle, kodwa siphakamisa ukubuyisela emuva kancane kusuka ezifundeni bese ucabangela enye inguqulo yomsebenzi. Beka amabhentshi amabili ahambisanayo endaweni ethile ukusuka komunye nomunye. Ekugcineni komunye uhlale futhi uhlale ngezandla zakho, uwabeke ngobubanzi bamahlombe akho. Beka izinyawo zakho kwelinye ibhentshi, kodwa hhayi ngaphezu kwesigaba somlenze wesithathu. Nciphisa isikhumba esivela ebhentshini bese uyigcina isisindo. Umsebenzi ukucindezela izingxube zakho emzimbeni futhi, ukuphefumula, kancane kancane wehla ekuzweni kokulula. Bamba bese ubuyela ku-IP.
- Ukucindezela kwama-dumbbells amanga . Ukuzivocavoca okuthandwa kakhulu futhi okuphumelelayo ukuphambanisa imisipha ye-pectoral , futhi ukuyenza kufanele uthathe ama-dumbbells, kodwa ungayenza futhi usebenzise i-barbell. I-IP - ilale phansi ebhentshini, ibambe izingqungquthela eziboshwe emaceleni. Umsebenzi - ukuphefumulela ngaphakathi, cindezela ama-dumbbells kuze kufike ukuqondisa ngokugcwele kwezandla. Phezulu, hlala, uphinde uphume. Ngesikhathi sokuphefumula okulandelayo, bhonsa izingalo zakho futhi emaceleni, ubuyele ku-FE.
- Ukuzala kwama-dumbbells . Uma ufuna ukwazi ukuthi uphume kanjani ngokuphumelelayo imisipha ye-pectoral, ke uqaphele lo msebenzi. I-IP - ulale phansi ebhentshini, futhi izinyawo ziphumule phansi, uzibeke ebangeni lobubanzi. Thatha ama-dumbbells ezandleni zakho uphakamise phezulu, ubambe phezulu ngenhla yesifuba, kodwa ngaphandle kokuwaxhuma ndawonye. Amandla adinga ukugoba okuncane ezinhlangothini. Umsebenzi - ukuhlanganisa, ukusabalalisa izingalo noma ukubeka eceleni, ukuwahlisa kancane ngaphansi kwezinga le-brachiums. Ngemuva kokufinyelela umthamo omkhulu, phuma, bese ubuyisa izandla zakho ku-FE.